This quick and efficient 20-minute session is inspired by the coach’s PWR At Home 3.0 program, the latest update to the original home lift series.
With the gyms still closed and the gym equipment still waiting, simple and efficient home exercises are here to stay. To help make the move easier, coaches have done their best to accommodate this, making exercise at home as accessible and accessible as possible.
For example, the creator of the SWEAT application Kayla Itsines recently launched its BBG Zero Equipment program, a 16-week program that requires no equipment. And now, to meet the demand for more training content at home for people who really miss these machines at the gym, fellow trainer Kelsey Wells is following suit. Wells is debuting PWR At Home 3.0, an extension of its original 28-week program that includes 12 weeks of new training – a 10-month program from start to finish! – to help you maximize your strength training at home, even if you don’t have access to barbells and weights.
“Moving your body is very important for your overall health and well-being,” says Wells. “I am proud to be able to offer an additional 12 weeks of exercise programming at home to help women stay active, move their bodies and take care of their health, especially during difficult times.”
Following the design of the coach’s PWR At Home program, PWR At Home 3.0 (available exclusively in the SWEAT app) requires minimal equipment; it is recommended that you have dumbbells, a kettlebell and resistance bands.
All PWR exercises at home typically last 40 minutes and incorporate forms of resistance training that target different muscle groups on a given day. The goal? To burn fat, gain strength and improve your overall fitness level. Cardiovascular sessions (low and high intensity) and recovery sessions are also part of your exercise schedule, along with warm-up and cool-down before and after each session.
If you are short of time, you can also choose between 10-20 minute quick workouts and PWR Challenges, which generally require little or no equipment.
What makes PWR At Home 3.0 different is that it raises the bar even more, offering an extended cardiovascular exhaustion option for those who want that extra challenge at the end of each session. Remember that this additional progression may not be aimed at the novice athlete; you would like to work your way up to that resistance level over time. That’s why PWR At Home offers a 4-week beginner program to help you get into (or return to; thanks to quarantine) your exercise routine without losing motivation or risking injury.
To give you a taste of what PWR At Home 3.0 has to offer, try this exclusive lower body workout developed by Wells. Follow and get ready to increase the level of your exercises at home, all in the comfort of your bedroom / living room / corridor.
Dumbell Leg Workout at Kelsey Wells’
How it works: Perform each of the five consecutive exercises for the number of repetitions allocated, completing four rounds in total with one minute of rest between each round. Concentrate on keeping in shape during the routine and using the full range of body movement.
What you need: a set of dumbbells.
Adequate warm-up is crucial before starting these exercises, says Wells. To start, she recommends doing a minute or two of cardio, such as running in place or jumping, to help warm up your muscles and raise your heart rate. She also recommends pairing your cardio with some dynamic stretches – think: leg swings and arm circles – to help increase your range of motion and reduce your risk of injury.
Lower body circuit
Reverse Lunge Goblet
A. Stand with your feet together and hold the dumbbell vertically, directly in front of your chest. Wrap the pelvic floor. This is your starting position.
B. Inhale. Take a big step back with your right foot, keeping your hips aligned, your pelvis neutral and the weight equally distributed between your two legs.
C. Lower until both legs are bent at 90 degree angles, keeping the chest high and the center engaged. The front knee should be in line with the ankle and the back knee should be suspended from the floor.
D. Exhale. Press the middle of the foot and the heel of the left foot to stand, rising the right foot to find the left.
Repeat for 20 repetitions (10 on each side).
A. Plant your feet flat on the floor and bend your knees. Place the dumbbell over your hip bones, supporting it with a straight handle. The legs should be hip-width and the spine neutral. This is your starting position.
B. Exhale. Press your heels on the mat, engage the core, activate the glutes and lift the pelvis off the floor. The body should form a straight line from chin to knee, supported on the shoulders.
C. Inhale. Lower the pelvis to the ground and return to the starting position.
Repeat for 20 repetitions.
Romanian one leg deadlift
A. Stand with feet shoulder-width apart. Hold the dumbbell in your right hand and place your left hand on your hips. This is your starting position.
B. Inhale. Actively press your right leg on the floor and throw your left leg back while rotating forward on your hips, lowering your torso until it is almost parallel to the floor. Make sure to keep your hips aligned.
C. Exhale. Keeping the core taut and the back straight, simultaneously pull the left leg down to find the right leg and return to the starting position.
Repeat for 12 repetitions (6 on each side).
Double Pulse Walking Lunge
A. Hold a set of dumbbells with both hands, palms facing inwards. Plant both feet on the floor, slightly wider than shoulder width. This is your starting position.
B. Inhale. Step back with your left foot and bend both knees to form a lunge position.
C. Exhale. Push the heel of your left foot and your right toe and slightly extend your knees. Bend your knees and return to the lunge position.
D. Inhale. Transfer the weight to your left foot and move forward with your right foot. Plant your foot on the floor and bend both knees to form a lunge position.
E. Push the heel of the right foot and the left toe and extend both knees slightly. Bend your knees and return to the full lunge position.
F. Inhale. Transfer the weight to your right foot.
Repeat for 20 repetitions (10 on each side).
A. Stand with feet wider than shoulder width, toes pointing slightly outward. Hold a dumbbell vertically at chest level with your elbows pointing down, but not bent to touch your ribs. This is your initial stance.
B. Secure the abdomen and hinge at the hips and knees to lower in a squat. Take a break when your thighs are parallel to the ground. Keep your chest high, ensuring that your back is between a 45 and 90 degree angle to your hips.
C. Drive by the heel and midfoot to stand, keeping the core engaged at all times.
Repeat for 12 repetitions.
fter completing four laps of each of the five exercises, Wells recommends cooling down for three to five minutes to help lower your heart rate. Start with a casual walk for a minute or two and follow some static stretches, where you hold a single position for twenty seconds or more, she says. Static stretches are a great way to increase your flexibility and range of motion, explains Wells. It can also help prevent cramps, reduce pain and the risk of injury, she adds. So, don’t skip this crucial part of this workout or any other.